Zen: Simple Elegance

Description and guided instructions for the Zen practice of Shikantaza, which means just sitting or only sitting begins with background comments and includes a period of silent practice time beginning with three bells. Appropriate for all levels of practice.

Transcript

Good morning.

Thank you for being here.

There are many practices under the general term zazen.

The particular form of zazen that we practice in the Soto Zen tradition,

Described by Ehe Dogen,

The 13th century Japanese founder,

Is called shikantaza,

Or just sitting.

This practice of just sitting is elegant in its simplicity.

Shikantaza is straightforward,

Plain,

Uncomplicated,

And basic.

Nothing is added on.

We just sit.

That's all.

In Zen parlance,

It is said that there is no need to add flowers to brocade,

Meaning that the practice is already complete in itself,

And we are complete as we are.

We express our completeness in this practice of just sitting.

Some folks emphasize this simplicity.

They call this practice ordinary,

Or nothing special,

Or a matter of everyday mind.

But I think it's also very special in its ordinariness,

In its simplicity,

In its everydayness,

In its openness to the experience of all being.

Nothing excluded.

Of course,

We encounter all kinds of exotic add-ons in the Zen tradition.

Shaved heads,

13th century robes,

Rituals,

Bows,

Services,

Special names,

Oriochi,

The highly ritualized and complicated eating form,

Adapted lifestyles that can either intrigue us or turn us off.

But when approached with understanding,

With sincerity of heart,

All of these seemingly strange aspects of Zen Buddhism express our wondrous being and serve both the spiritual and the practical purpose.

And underneath it all is just this basic practice of sitting and the advice to practice with urgency as if your head is on fire,

As if you swallowed a red-hot iron ball and you're trying to spit it out,

Practicing with deep commitment until you break the cushion and noticing that the cushions are old but the impressions are new,

And just keep sitting no matter what.

This is the bottom line.

Simply sitting without anything extra,

Just being ourselves,

Just being the moment,

Without obstruction,

In this way practice becomes very simple,

Direct,

And straightforward as an act of noticing,

Just noticing.

Whatever you might be experiencing when sitting,

You simply notice.

So that's what we'll do now.

You can begin by adjusting your posture.

Allow your body to be relaxed but upright and firm.

Various translators of Dogen's Zazen Shin describe it as sitting fixedly,

Sitting upright,

Sitting resolutely,

Sitting in the still,

Still state.

I'll ring a bell or for some instructions and then we'll have a period of silence which will end with the sound of the bell.

So take a moment to ready yourself.

Make sure you're comfortable.

Listen to the sound of the bell as I ring it three times and feel the bell with your whole being.

If you notice your thoughts taking over,

Simply come back to the sound and feel of the bell.

This attention to the bell sound is called the samadhi of the bell.

Samadhi means absorption,

So fully soak up the sound and notice how the sound soaks you up.

As the sound fades,

Become aware of the deeper sense of peaceful presence and sense of grounding in the moment that you feel.

After the next exhalation,

Take a full deep breath without strain or force.

Notice the lungs filling with cooling fresh air and then exhale slowly and fully.

Then as the next breath rises with the next inhalation,

Let the breath breathe you and notice if there is a sense of tension or relaxation as you breathe.

Notice if the breath is long or short and simply step back.

Beginning with the crown of the head,

Slowly scan the body and notice the sensations you feel without trying to change anything.

Notice if there is a sense of tension or a feeling of relaxation around the eyes.

There is no need to intervene.

Simply notice.

Sometimes a feeling of anticipation that something special is going to happen can generate some tension.

If this is the case,

Simply notice and feel whatever sensations are present.

Continue slowly scanning the body all the way down to the soles of your feet.

If you hear a sound,

Check into how the sound might influence your thoughts or feelings.

Perhaps there is an expectation of complete and perfect silence.

Notice what happens in your feelings and thoughts when the silence is broken.

What's the immediate reaction?

Sound is a natural and inevitable aspect of life.

What is important is our relationship to both sound and to silence.

Step back and simply notice without judgment,

Without attachment,

And without aversion,

Without grasping,

And without pushing away.

This simple stepping back and noticing holds true for any internal chain reactions that might occur in your thoughts,

Feelings,

Your memories,

Or wishes.

Simply sitting,

Simply noticing.

Everything is included.

Nothing is excluded.

Nothing to be distracted from,

Nothing to be attracted to.

Simply noticing.

As you continue to sit,

You might begin to feel the rising of a deeper sense of inner silence beyond the duality of sounds and silences.

This deeper silence and sense of ease is inherent to your being.

It has always been with you even before you ever sat down,

Before you ever even thought of practicing zazen.

When you take the time to sit and simply notice,

This sense of well-being becomes ever more clear.

Thank you.

Thank you for your presence and for your practice.

Please remember to keep practicing no matter what.

It is very important for all of us and for everyone with whom you come into contact with.

Take care.

Reviews

🙏Thank you so much for sharing this wisdom and practice. Simple, beautiful and invaluable 💛 💫

Thank you for showing me my inner inherent silence.

Thank you. Haven’t explored the practice of zazen since my early martial arts days…

Thank you very much for this guided meditation. It was a very beautiful moment of my day. 🙏

Lovely, thank you.
Yes, I agree and appreciate that this is important for us “and for all with whom we come in contact.”
💕

Thank you for your practice as it has deeply helped mine too 🙏🏻

Thought provoking and expanding insights.

Thank 🙏you
🌸Jesse

Thank you for your guidance and the space you created to practice in silence.

Simple and affective. I appreciated the initial guidance and peaceful space you created.

Thank you 🙏 I really enjoyed the simplicity of this meditation. Deeply relaxing.

Thank you. I am so grateful to have found you here. I have been interested in Zen meditation for some time and your instructions and explanations are very clear and precise. 🙏🏽✨

I got sorta lonely sitting Zazen by myself and tried this meditation. It is perfect, wish the time between bells was longer. Namaste

Wonderful instruction with a period to practice. Thank you so much 🙏🙏🙏

Simple, elegant, perhaps the most helpful guidance. Thank you! 🙏

A very earnest and basic recording. Good for eveyone.

Thank you for your simplicity, clarity and encouagement.

What a lovely, gentle, sincere meditation. I leave my mat inspired. Thank you.

This clears something in me ready for my day, thankyou.

Often, the simpler the better. Thank you!

Simple and still. A great practice for restless minds.